S&C

Exercises

Elliptical	30 Mins
Squats	2 x 10 (25kg)
Press Up	2 x 20
Single Leg Squats	2 x 5 (20kg)
V Snaps	2 x 20
Single Leg Calf Raises	2 x 10 (20kg)
Flutter Kicks	2 x 60s
Kettlebell Hip March	2 x 10 (8kg)
Tib Raises	2 x 30
Seated Single Leg Calf Raises	2 x 15 (25kg)
Russian Twist	2 x 20 (14kg)

TIMER

COACH NOTES

I feel like we’ve been pushing hard the past 8 days or so, listen to the body, ease back if need be.

Coach Simon

RUNNER FEEDBACK

Only done 20min on the elliptical really don’t want to push my luck with this niggle, it didnt seam to bad but I could feel it. I will try my run tomorrow and hopefully get some or all of it done. Really annoying to have got this niggle after all the solid weeks I have had but rather rest it now if needed rather than trying to push through and get a full on injury.

Stephen Gates

COACH FEEDBACK

Well done Steve. Try not to let it effect you mentally. Niggles are part of being a runner in truth. And the closer we get to that red line, the more likely they are to crop up. If anything it highlights you’ve been training at the right level, so staying niggle free up until now, but that little extra pushed caused the discomfort. So having an understanding of what the body can take in terms of training load is a really powerful piece of knowledge. Especially with the 10 miler coming up in a week or so’s time. We can now just be a little bit more cautious with that and ensure you are fresh beforehand and well rested afterwards.